The birth of a baby is always an amazing time and it also generates a lot of anxiety and expectations. You have probably heard about labor pains, and especially if this is your first time, some reports scare you.
There is no reason to panic, as you know that it is in the nature of women to give birth to a baby. For mothers who have opted for a natural childbirth, there are some exercises that can be done throughout pregnancy to ease the pain and make it as pleasant and uncomfortable as possible.
Important Tips Before Exercising
Prior to any exercise, care must be taken to ensure that these activities are performed safely and do not put the mother and baby at risk.
- Dress comfortably: It is important to choose comfortable and loose clothing that does not restrict your movements. Another important tip is not to be hot or cold, pay attention to the weather and the environment that will perform the exercises.
- Drink water: Drinking water is essential and you already know that. In pregnancy is even more important. Do not forget to bring a bottle of water with you.
- Wear comfortable shoes: Be careful not to wear too tight shoes, as in pregnancy the feet tend to swell.
- Stretch out: Do some stretching exercises to warm up and stretch your muscles.
- Pay attention to your center of gravity: During pregnancy, the woman's center of gravity shifts a little forward, which causes her back to move further back.
- Take a rest: are you very tired? Take a rest. Don't keep charging for exercise at all times. It is normal to get more tired during pregnancy because, among other factors, you are carrying another human being inside you, right?
- Avoid standing too long: When you stand for a long time, blood accumulates in the lower limbs, causing swelling and pain in the legs and feet. Give preference to exercises where you can sit or lie down.
Now that you know this care, you are ready to exercise safely!
7 exercises that will prepare you for normal birth
We have made a selection with 7 exercises that will help you in this special moment so that you have great memories of the day that brought your baby to the world. Check out:
Read also: Normal Birth: A Realistic View of Everything You Need to Know from Pre to Postpartum
1. Pelvic Stretching
Can be made on pillow, pilates ball or chair. Keep your feet on the floor and spread your legs, keeping your spine straight. Do pelvic movements back and forth, repeating this twenty times. This exercise is considered the greatest ally of normal childbirth as it stimulates the movements necessary for childbirth.
2. Pelvic Tilt
Stand with your hands and knees on the floor as if to crawl, and move the pelvis up and down, forming a concave bow with the spine when the pelvis moves down and a convex bow when the pelvis moves up. This strengthens the back muscles, which will be essential at birth.
3. Squats
Standing, spread your legs at shoulder width and squat. Hold and take a deep breath 6 times. Try this 3 to 5 times. It is important to remember that this exercise is not recommended for women who are past 36 weeks of pregnancy.
4. Swimming
Swimming is one of the most complete sports and has numerous benefits. The practice regulates the heartbeat, prevents muscle injuries and also strengthens muscles essential for childbirth. The tip for pregnant women is to avoid very hot water as it can lower the pressure.
5. Walk
Walking helps in flexibility and prevents the accumulation of fats that can make it difficult to give birth. It also prevents constipation and high blood pressure. For pregnant women it is recommended to walk 30 minutes twice a day, but remembering that walking should be slow.
Read also: Pregnancy week by week: know what happens at each stage of pregnancy
6. Dog upside down
Stand with your hands and feet on the floor, forming a triangle with the floor. Hold this position for a few minutes and then relax. This exercise is quite common in yoga and helps to support the thigh muscles, which will be greatly stimulated at birth and need to be strengthened.
7. Butterfly Position
Popularly, this type of stretching is known as the "butterfly". Sit and bend your thighs and calves toward the floor and stretch.This exercise helps strengthen the pelvic area, making it more flexible. Remember that at birth you will have your legs open for a long time, and all the muscles that surround this movement need to be strengthened.
Did you like the tips? We hope that these exercises help you have a good time and that your delivery is an amazing time and of course with as little suffering as possible.
Preparing for Childbirth: Exercises for Circulation, Pain Relief and Strength (March 2024)
- Pregnancy
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